3 Ways To Effectively Beat 'Betterment Burnout'

Tired of how draining 'self-improvement' feels nowadays? You could be facing 'betterment burnout.' Here's how to overcome it.

By Mark Travers, Ph.D. | February 17, 2025

In modern society, personal growth and success are often seen as the ultimate goals, and it's easy to fall into the trap of constantly pushing yourself to do more and be better. Yet, there's a quiet exhaustion that many experience along the way, known as "betterment burnout."

This type of burnout occurs when the drive for self-improvement becomes overwhelming, leading to feelings of fatigue, frustration and a lack of fulfillment, despite all the hard work.

For example, someone focused on constant internal growth—reading self-help books and working on emotional healing—may feel the pressure to constantly improve. Despite their effort, the idea that there's always something more to fix can feel overwhelming. They might think, "I'm never quite healed enough" or "I should be further along," leading to frustration and a sense of being stuck rather than making progress.

Betterment burnout can creep in slowly, often disguised as a desire to improve or achieve more. However, the constant striving to reach higher standards, while admirable, can take a toll on both the mind and body.

Here are three ways to cope with betterment burnout and create a healthier approach to personal growth.

1. Shift From Constant Fixing To Self-Acceptance

One of the biggest traps of constant self-improvement is the belief that there's always something to fix. While personal growth is valuable, constantly viewing yourself as a "work in progress" can become exhausting. The idea that you must always heal, achieve or evolve can create a cycle where contentment feels just out of reach.

Self-acceptance doesn't mean giving up on growth—it means embracing yourself as you are, even while striving for better. Recognize that healing and self-improvement don't have to be urgent, never-ending tasks.

Research published in Human Development highlights that self-compassion leads to more emotional resilience and a healthier mindset without the negative effects of constantly trying to boost self-esteem.

Self-compassion means being kind to yourself, accepting that mistakes are a part of life and not judging yourself too harshly. It helps people feel less anxious and more motivated to grow.

A helpful practice is to shift from a mindset of "I need to fix this about myself" to "I am enough, and I choose to grow at my own pace." This allows self-improvement to be a fulfilling journey rather than a constant chase for the next breakthrough.

You do not always have to actively seek out things to fix within yourself—growth often happens naturally as life presents challenges. When difficulties arise, you can address them as needed rather than operating under the pressure that you must always be improving.

2. Set Boundaries With Self-Improvement Practices

Setting boundaries with self-improvement practices involves recognizing that growth doesn't have to be a full-time job. Not every book needs to be read the moment you hear about it, not every course needs to be enrolled in right away and not every healing practice needs to be tried immediately.

It's important to be intentional with the self-work you engage in, ensuring it aligns with your current needs rather than overwhelming yourself with constant self-examination. Instead of feeling pressured to always "work on yourself," create space for relaxation and spontaneity.

Enjoy activities that do not have a specific goal—whether it's spending time with loved ones, engaging in creative hobbies or simply being present in the moment.

Research published in Psychosomatic Medicine found that engaging in various types of leisure activities (not just one) seems to provide the most benefits for both mental and physical health.

These activities seem to act as a buffer against stress and improve overall well-being. Researchers suggest that these activities may be restorative—helping people feel more balanced and energized. It appears that sometimes, the best growth happens when you let go and allow life to unfold naturally.

3. Redefine Progress Beyond Productivity

Redefining progress involves shifting from a mindset that associates success solely with achievement and constant hustle to one that values presence and peace in the moment.

Society often defines success by how much we can accomplish—how many tasks we complete, goals we meet or personal breakthroughs we achieve. However, true growth is not solely about doing more; it's equally about being more—developing self-awareness and embracing stillness.

A 2024 study published in BMC Medical Education examined how mindfulness can improve the well-being, stress management and productivity of doctors. Researchers found that certain mindfulness skills, like being aware of your thoughts and emotions without judgment or reacting immediately, were linked to better well-being, productivity and coping in stressful situations.

Redefining progress transcends conventional measures such as task completion or goal attainment. It focuses on a well-rounded approach that emphasizes mental clarity and emotional stability.

Here are a few ways to incorporate this mindset.

• Embrace "slow progress". Cultivate the mindset that progress can be slow and steady, allowing for time to reflect and absorb lessons along the way. This approach reduces the feeling of burnout that comes from pushing too hard for quick results.
• Re-evaluate your intention. Set aside brief moments during the day to simply pause and reconnect with yourself. Take a minute to reflect on your true intention when you feel the drive to work on yourself.
• Set value-based goals. Shift attention to goals that align with your core values. Ensure that your definition of success is aligned with your well-being, which means it's important to prioritize other revitalizing aspects of life, such as connecting with your friends.
• Celebrate small wins. Acknowledge even the smallest steps of growth rather than working endlessly on being what you think or feel is your "perfect self."

Embracing Your Own Path To Growth

It's easy to compare yourself to those who seem effortlessly productive and think you're falling short. The constant push for perfection, where every aspect of life must be perfectly planned and executed, can be a dangerous outlook.

This comparison can take a heavy toll on your mental health, chipping away at your self-confidence. One of the biggest pitfalls is setting unrealistic goals based on what we see online or around us.

Social media trends like the "that girl" routine often showcase a perfectly structured day, making it easy to feel inadequate when comparing our own lives.

While these trends may promote self-improvement and healthy habits, the pressure to replicate this ideal can be overwhelming, especially because every person does not have the same 24 hours in a day.

It's important to remember that constant self-optimization is not the key to well-being. The truth is, what works for one person may not work for another. You do not have to wake up at 6 AM or follow the same rigid schedule to feel accomplished or fulfilled.

Maybe waking up at 8 AM works better for you, or perhaps you prefer working out in the evening when you feel more energized. The key is to find a rhythm that aligns with your needs and personal well-being, and prioritize balance, flexibility and self-care above all.

Are you giving yourself the love and care you deserve? Take this science-backed test to find out: Self-Care Inventory

A similar version of this article can also be found on Forbes.com, here.